PRIMER:
7 Minutes For Quality
45s Row
7 Romanian DL
7 Muscle Cleans
7 Bent Over Rows
MOBILITY:
Pigeon Pose
Lizard
GYM WOD: “Swole Sess”
0-10 Minutes
1 Turkish Get Up
50 Ft Single Arm OH Carry(Left)
1 Turkish Get Up
50 Ft Single Arm OH Carry (Right)
10-18 Minutes
15 Barbell Bent Over Row
30 Push Ups
AT HOME WOD:
Dumbbell Version
Same: Justo do DB Bent Over Rows instead of Barbell
Bulletproof Shoulders:
Everything the same except Push Ups are 60 Shoulder Taps
No Equipment
0-10
1 Sit to Stand
50 Ft Bear Crawl
10-18
15 Isometric Bent Over Row
30 Push Ups